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Pain - The Paranoid Android — LiveJournal
...musings of a mechanically depressed robot...
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candledamachine From: candledamachine Date: December 5th, 2005 02:13 pm (UTC) (Link)

Core Exercises Part Two

8. Twenty-One (or 18, 15, 12, 9, 6, or 3):
This exercise incorporates seven regular crunches, seven half sit-ups, and seven regular sit-ups.

9. The Board:
This is the most difficult exercise. Lie on your stomach with your legs and feet together. Place your toes in a "push-up" position and keep your head to one side. Place your forearms on the floor and balance your body on your elbows and forearms. Your body should be straight from head-to-heels. Avoid raising your butt or lowering your hips- Keep STRAIGHT! The goal is to keep your body straight for one minute. This isn't as easy as it sounds, so you may need to start out with less time and work your way up.

10. Airplane:
Lie on your stomach with your legs and feet together and your arms out to each side (like an airplane). Contract the muscles of your legs, arms, back, and butt; lifting your head, chest, arms, and legs off the floor. Look up and pull your shoulders as far back as possible. Hold this position for 10-20 seconds.

11. Cobra:
This exercise is a yoga posture and is an excellent way to stretch the back and abdominal muscles. Lie on your stomach with your legs and feet together and your arms at your sides. Place your palms on the ground and gently lift your head. Press down with your palms and you should feel a wave of contraction slowly move down your spine. Do not force it. In an ideal cobra position, your arms are slightly bent, the top of your head points toward the ceiling, and your back has a fluid, comfortable arch.

12. Flat-Back Toe Touch:
This is an excellent complement to the cobra stretch. Sit on the floor with your legs out in front. Bend at waist, NOT the spine, and touch your toes. The point of the exercise is to stretch the hamstring muscles. If you cannot simultaneously keep your back and legs straight, you may bend your knees. Hold this stretch and slowly release.
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